Personal Health Intiative Training

This Week’s Clean Recipes

Clean Turkey Muffins (Makes 12 servings) (A Variation of Jamie Eason’s Recipe)

Turkey 99% Lean Ground – Ground Turkey Breast Extra Lean 99% Fat Free – Cooked, 448 g (16 oz)

Weis – All-Natural Lean Ground Turkey 94/6, 16 oz

Bob’s Red Mill – 5 Grain Plus Flaxseed Rolled Whole Grain Hot Cereal, 1 cup

Egg Whites – Egg Whites, 3 egg white

127 calories, 6 grams of carbs, 3 grams of fat, 19 grams of protein, 65 mg of sodium

Mix all ingredients together and roll into 12 balls. Place each ball in one muffin tin in a 12 tin pan. Bake at 375 for 30-40 minutes. Very portable. You can warm them up or just eat them cold or at room temp.

 

 

 

 

 

 

Cherry Chicken Salad (Makes 3 servings) (My own creation!)

Generic – Baked Chicken Breasts, 12 oz

Nuts – Blue Diamond – Almonds – Whole Natural (Raw), 14 nuts

Cherries – Sweet, raw, 12 cherries

Fage – Total 0% Greek Yogurt Plain, 0.5 cup (114g)

175 Calories, 7 grams of carbs, 28 grams of protein, 194 mg of sodium, 5 grams of sugar

Mix all ingredients together in a large bowl. Store in the fridge. You can substitute the cherries for strawberries and leave out the nuts…tweak it how you like.

 

 

 

 

 

 

Slow Roasted Pineapple and Sweet Potato Chicken (Makes 8-10 Servings) (A Variation from Jen’s Fit Playground).

Calorieking.Com – Chicken Breast, Roasted, Boneless, Skinless, Baked/Roasted Per 1oz, 16 oz

Dole – Crushed Pineapple, 1/2 cup

Sweet potato – Cooked, baked in skin, without salt (Sweetpotato), 5 medium (2″ dia, 5″ long, raw)

Pacific Natural Foods – Organic Free Range Chicken Broth Low Sodium (Corrected), 1.5 cup 

170 calories, 17 grams of carbs,  20 grams of protein, 83 mg of sodium, 8 grams of sugar

Place all ingredients in a good size crockpot. I placed the meat on the bottom and the sweet potatoes on the top. Cook on a low setting for 4-5 hours. You can use any vegetables and/or fruit you want. Quick and easy to clean up!

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